Squads

Programme structure

Our junior squad caters for swimmers aged 12 and under. This is the first of the competitive squads, with each session lasting 1 hour.  Swimmers are encouraged to attend at least 2 - 3 sessions per week. The key objectives introduced are:

- Swim training, using the pace clock.
- Mastering correct starts and turns.
- Increasing the aerobic base.
- Racing at club nights and local swim meets.
- Working towards Waikato Junior Championships.

Our regional development squad is the second competitive squad, Each sessions last one hour and swimmers are encouraged to attend at least 3 - 4 sessions per week. The key objectives introduced are:

- Introduction to interval training, using the pace clock.
- Increasing the aerobic base.
- Basic dry land training e.g stretching, sit ups, press ups.
- Racing at club night, local and regional swim meets.
- Working towards Waikato Junior Championships and Zonal Junior Championships.

Our regional performance squad attends 4 - 5 sessions per week which last from 1 - 1.5 hours. The key objectives introduced are:

- Introduction to interval training, using the pace clock.
- Increasing the aerobic base.
- Basic dry land training e.g stretching, sit ups, press ups.
- Racing at club nights, local and regional swim meets, and Zonal Junior Championships.
- Working towards top 8 at Zonal Junior Championships and Div II.

The national development squad is the fourth level in the competitive programme, with sessions lasting 1.5 - 2 hours. Swimmers attend at least 5 times a week. Key objectives introduced are:

- Using heart rate, stroke rate and developing self-awareness in the water.
- Goal setting.
- Developing swimmers aerobically and anaerobically.
- More advanced dry land training e.g core stability, cords and more.
- Racing at local, inter-regional and national swim meets.
- Working towards SNZ National Age Group Championships and SNZ Division II Championships.

Our national performance squad is the fifth level and sessions last 1.5 - 2. Swimmers attend at least 6 - 7 sessions a week. Key objectives introduced are:

- Using heart rate, stroke rate and developing self-awareness in the water.
- Goal setting.
- Developing swimmers aerobically and anaerobically.
- More advanced dry land training e.g weights, core stability, cords and more.
- Racing at local, inter-regional and national swim meets.
- Working towards SNZ National Age Group Championships and Open Nationals.

Our senior performance squad is the highest level in the competitive programme with each session lasting 1.5 - 2 hours. Swimmers attend 8 - 10 sessions per week plus two gym sessions a week. Swimmers have finished school (university or tertiary) and are qualified for Open Nationals. They key objectives of this squad are:

- Developing swimmers to perform on the international stage.
- Goal setting.
- Developing swimmers aerobically and anaerobically. 
- More advanced dry land training e.g weights, core stability, cords and more.
- Racing at local, inter-regional, national and international swim meets.
- Working towards international swim meets.